Camille Leblanc-Bazinetのインスタグラム(camillelbaz) - 8月1日 20時20分
BONUS BOOTY BUILDER DAY 9🔥
July is ending but your gains can keep growing🍑Continue getting two NEW glute focused workouts every week for only $10 per month- a perfect add-on to any functional fitness routine 🙌
Sign up at ferocefitness.com or with the link in our bio.
TODAY’S WORKOUT 👇👇
1️⃣HIP THRUST SUPERSET
Build in weight.
💜Hip Thrust
Set 1: 15 Reps with 3 sec down/ 3 sec up tempo
Set 2: 12 Reps with 2 sec down/ 2 sec up tempo
Set 3: 10 Reps
Set 4: 10 Reps
Set 5: 10 Heavy reps with 2 sec up/ 2 sec down, drop 30% of the load directly into max repetition with a 1 sec pause at the top.
After each set, Immediately into
💜60 sec banded sumo walk
Rest 2 minutes between set
Note: For the sumo walk place a band around your knees or ankles, bend your knees and push your butt back while walking forward for 30 sec and backward for the next 30.
2️⃣SUMO DEADLIFT AND RDL
3 Sets
💜8 Reps of Barbell Sumo Deadlift with 3 second negative
@ 60% of your 1 rep max
Immediately Into...
💜MAX Double Dumbbell Stiff leg Deadlift with a 3 second negative down (stand just short of lock out to stay under tension)
Rest 2 minutes between set
Notes: if you need to substitute dumbbells for the sumo deadlift, go down to mid shin and not to the floor.
Use a medium load for the RDL, you should be able to get around 15 reps. Failure is when the technique breaks down.
3️⃣HAMSTRING FINISHER
For time:
💜100 dimmell deadlift
into
💜100 banded hamstring curls
into
💜50 single leg hip thrust each leg
Note: The dimmel deadlift should be a hinge and meant to be fast, bend and extend at the hip. Do not drop below the knee.
#gluteworkout #bootyworkout #glutes #hamstrings #bootybuilding #strengthtraining #bootyprogram #gluteprogram
[BIHAKUEN]UVシールド(UVShield)
>> 飲む日焼け止め!「UVシールド」を購入する
552
5
2023/8/1